A. Following a short warmup for positioning and prep . . .
1 min bike
1 min dynamic upper
1 min run
1 min dynamic lower
1 min rower
Rest 2:30 x 4
B. 3 rds NFT
15 Ghd sit-ups
1 legless Rope climb
15 ghd back ext
10 kipping HSPU 3/1″
C. 20-30 min of athlete specific recovery